Best Dietary Fiber Sources (Grains)

Grains are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat.

But whole grains even better for you as they provide a better source of fiber and other important nutrients, such as selenium, potassium and magnesium.

So whenever you can, choose whole grains over refined grains.

Grain

Calories

Fiber

Kellogg’s All Bran (1/2 cup)

81

9.1 grams

7 grain (1 slice)

69

1.9 grams

Whole Wheat (1 slice)

69

1.9 grams

Pumpernickel (1 slice)

65

1.7 grams

White bread (1 slice)

70

0.5 grams

Triscuits – whole wheat (3)

120

3 grams

Macaroni – whole wheat (1 cup)

200

5.7 grams

Whole Wheat Spinach Noodles (1 cup)

200

6 grams

Whole Wheat Bran Muffin (2)

136

4.6 grams

Brown Rice – before cooking (1/2 cup)

83

5.5 grams

White Rice – before cooking (1/2 cup)

79

2 grams

Tortillas (2)

140

4 grams

Graham Crackers (2)

53

1.4 grams

Cornflakes (3/4 cup)

70

2.6 grams

Oatmeal (3/4 cup)

212

7.7 grams

Among many other health benefits, fiber-rich foods consisting of grains, also tends to make a meal feel more filling and linger longer, so you feel satisfied and less hungry for a longer period of time.